I Am Skinny Fat – What Does Being Skinny Fat Mean?

“I am skinny fat” is a phrase I hear regularly, especially on social media. What does being skinny fat mean? What can I do about it once I understand what it is?

Being skinny fat involves genetics and body composition (1, 2), no less. Skinny fat exists anywhere I should have genetic default muscle tissue, but do not. Muscle fibers/tissue is genetic (3). Like roughly 2/3rds (4) of the population, I have underdeveloped genetic muscle. Where that muscle should be, I have skinny fat, most of which is thin fat (1). Although I do have a little cellulite (1) as well.

I Am Skinny Fat – What Does Being Skinny Fat Mean?

After 50 years of experiencing skinny fat (from birth), I am 100% certain that it means that I have to be more careful about my diet, exercise, and lifestyle (sleep, stress, etc.). Because I am lacking muscle tissue, my metabolism is slower (5). I have always had to be more diligent when it comes to managing and maintaining my regular white/yellow body fat levels and weight, at least. Something I learned from a very young age, along with diet.

For me, being active comes naturally. I like being outside, always have. But my activities have changed as the years have passed.

When I was younger, I enjoyed different sports (soccer, tennis, racquetball, etc.), went on hiking/snowshoeing and camping trips, climbed mountains, and such along with regular cardio exercise (jogging, hiking, walking) and resistance exercise (weightlifting, calisthenics, isometrics). Managing and maintaining my regular body fat weight was easier.

Now, I still do my cardio and resistance exercise, but I have had to really tweak my diet more to keep the regular fat in check. Because I am experiencing very severe skinny fat, no less.

Just Add Muscle Mass, Right?

Kinda. Because skinny fat is real, genetic tissue (1) that exists where genetic default tissue should be but is not, it is like anything else, at present, that is genetic. That is, it is permanent.

No human being can willfully, naturally, permanently change their skin color. Genetics. No woman in the history of the world has ever willfully, naturally, permanently changed the color of her hair, or the size of her breasts (injuries not included). Genetics. No man has ever willfully, naturally, permanently changed the size of his genitals or the structure of his face (injuries not included). Genetics. Just as no human being has ever added muscle mass and naturally, permanently changed their skinny fat (thin fat, cellulite)(1) into muscle. Genetics.

It’s More Complicated Than That

I have spent decades in the gym adding muscle mass and maintaining it. Along the way, there have been injuries and life happenings that have caused a hiatus from maintaining that added muscle mass, Subsequently, that led to losing the added muscle mass and returning to my original default genetic body composition. Always.

My skinny fat never went away or was cured. it was merely reduced. Just like every other human being who is experiencing skinny fat.

Body recomposition is not permanent, contrary to the current false common spiel on social media. Also, how much each person can successfully reduce their skinny fat depends on how much skinny fat each person is experiencing, where on their body, and what types (1), at least. How do you know how much skinny fat you do or do not have, let alone how much anyone else has; by what scientific measure?

What Does Being Skinny Fat Mean? – I Am Skinny Fat

It has taken more than 30 years to wrangle the science to understand my genetics, body composition, metabolism, diet, exercise, and lifestyle, at the minimum. Skinny fat is genetic and is not an excuse — our MRI Study (6) will prove it.

But, skinny fat can be properly managed with healthy diet, exercise, and lifestyle routines, so using genetics as an excuse to be unhealthy is unacceptable. Life is full of diversity and variety. Some people have this type of body, some people have that type of body. Our science is working to define “this and that” (scientific body type)(4) so every human being can understand the body they are living in and how to best take care of it.

Skinny Fat & Insulin Resistance

References

1. Skinny Fat Science: What Is Skinny Fat?, July 26, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
2. Skinny Fat Science: Is Skinny Fat Genetic?, November 27, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/is-skinny-fat-genetic/
3. Skinny Fat Science: Is Muscle/Mass Genetic and How Does It Affect Skinny Fat?, November 20, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/is-muscle-mass-genetic-and-how-does-it-affect-skinny-fat/
4. Fellow One Research: Body Type Science Research Data, https://www.fellowone.com/category/fellow-one-research/the-four-body-types/body-type-science/body-type-quiz/research-data/
5. Skinny Fat Science: How Skinny Fat Affects Metabolism, August 7, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/how-skinny-fat-affects-metabolism/
6. Skinny Fat Science: Scientific Skinny Fat MRI Study – Proving What Skinny Fat Is, March 26, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/scientific-skinny-fat-mri-study-proving-what-skinny-fat-is/